Conscious Pre and Post Workout Nutrition Ideas

What to eat before and after exercise is a popular question. Of course, there a few factors you need to consider: type of exercise, time of day, time of last meal, and your individual body type and constitution.

Always listen to your body and assess if you need more or less food, rest, hydration and check in what your energy is like 30 minutes post meals. If you feel tired, hungry or a crash, it is a good sign what you ate didn’t fit your body’s needs at that time.

Before Exercise

Especially if you are planning for a higher intensity exercise, having a balance of carbohydrates, protein and healthy fat will sustain your energy during your program.

  • Banana and almond butter
  • 1/2 large sweet potato with cashew or almond butter
  • Blended Vegetable Juice: Add herbal tea as your liquid for extra energy
  • Slice of sprouted grain* or gluten free bread with smear of avocado
  • Slice of Brown Rice bread with almond butter and raw, organic honey
  • Scoop of rice protein powder with almond milk, spinach and/or berries
  • Bars made of dates, raisins, and high quality nuts
  • Oatmeal*, slivered almonds, protein powder and berries (occasionally)

*If you are consistently injured, congested, and sore, please remove wheat and oatmeal from your diet for a 2-3 weeks and notice any changes in your body.

During exercise

Many people grab a GU. This scares me a bit due to the sugar and quality.  Try this grab & go product:

  • Pocket Fuel Naturals – They are delicious, convenient and contain conscious ingredients with the right balance.

If you want to make your own; mix nut butter & coconut oil. Complements of Jeremy McGhee.

Besides water, you may need extra electrolytes.

My two favorites are:

  • RAW coconut water – This tastes like it came straight from the coconut. If you have tried others before and didn’t like them, please try this brand and it will change your mind.
  • Fluid – I have had many people enjoy this performance drink. If you like the one you are using, please share with us to offer more option for other Conscious Nutrition Supporters.

After Exercise

The time after your workout is essential for recovery and repair. A general rule of thumb is high quality protein 30-60 minutes post exercise. Women can digest approximately 20-35 grams of protein and men can digest approximately 30-40 grams of protein. Here are a few meal ideas.

  • Poached eggs with sprouted grain bread, spinach and avocado
  • 4 oz of dark meat chicken salad with homemade mayo, celery and raw pickles.
  • Pea or Egg White Protein Powder (2 scoops) coconut milk, shredded coconut, spinach and/or berries
  • Wild Salmon and vegetable Omelet
  • 2 Slices of sprouted Grain Bread, 3-4 oz. of nitrate free deli meat
  • Mung Bean noodles with pesto and vegetables

If you have any meals or snack ideas that help you rock your work outs, please share below.

Get sweaty,

Heather Fleming

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